Recipe: Cauliflower Tater Tots

YIELDS: 1 Serving | 1 Serving: 1/3 Lean, 3 Vegetables, 2 Condiments, 1 Medifast Meal


  • 1-1/2 cups Cooked cauliflower florets, finely chopped
  • 1 Large egg
  • 2 tbsp Parmesan cheese, shredded
  • 1 pkg Medifast Parmesan Puffs, crushed
  • Mrs. Dash to taste
  • Cooking spray


  1. Preheat oven to 400°F and spray cookie sheet with cooking spray.
  2. Steam 1-1/2 cups of cauliflower florets until tender, not mushy. Drain well and dry. Finely chop.
  3. In a medium bowl, combine all ingredients and season with Mrs. Dash.
  4. Spoon 1 Tbsp into hands and roll into small ovals
  5. Place on cookie sheet and bake for 16-18 minutes, turning halfway through

Recipe: Spinach Quiche

YIELDS: 1 Servings | 1 Serving: 1 Medifast Meal, 1/2 Lean, 3 Green, 2.5 Condiment


  • 1 cup Medifast Original Scrambled Eggs (prepare per package instructions - not cooked)
  • 1/2 cup White mushrooms, sliced thin
  • 1/2 cup Red bell pepper, diced
  • 1 cup Raw spinach
  • 1/2 cup Reduced-fat shredded mozzarella
  • 1/2 tsp Pepper
  • 1/2 tsp Garlic powder
  • 5 sprays Non-stick cooking spray


  1. Preheat oven to 350.
  2. Combine all ingredients in a large bowl.
  3. Pour mixture into a lightly greased pie plate.
  4. Bake 30 minutes or until set; edges will start to pull away from sides.

Guilt Free Valentine’s Day Recipes


Enjoy delicious Valentine’s Day treats while staying on plan! Try our Chocolate Cherry Parfait and Cupid’s Arrows!





  • 1 Package Medifast® Brownie
  • ¾ Cup chopped, frozen cherries
  • ¼ Cup plain, low-fat yogurt
  • 1 teaspoon no-calorie sweetener
  • 3 Tablespoons sugar-free whipped topping
  • 1 ½ teaspoons cocoa powder
  • 1 square melted dark chocolate, unsweetened (you may add ½ teaspoon no-calorie sweetener) (optional)
  • 1 Tablespoon additional sugar-free whipped topping (optional)


  1. Prepare Medifast® Brownie per directions on package. Cool. Remove from container, crumble and set aside.
  2. Blend chopped cherries with yogurt and sweetener. Set aside.
  3. Stir cocoa powder into whipped topping. Set aside.
  4. Layer each mixture, alternating into a parfait glass: ½ of the Brownie; ½ of the cherry mixture; all of the cocoa powder whipped topping; remaining Brownie; remaining cherry mixture
  5. Top with additional whipped topping and drizzle with melted chocolate


Makes one serving. | Equals: 1 Medifast® Meal; 2 Healthy Fats; 1 Healthy Snack; 3 Condiments




  • ½ Cup Fruit of your Choice (Suggestions: Red Apples, Strawberries, Red Grapes, Cherries, or Raspberries)
  • Skewers
  • ¾ Cup fresh or frozen strawberries
  • ½ Package Soft Tofu
  • ½ to 1 Packet Medifast® Raspberry or Mixed Berry Infuser
  • 1 Packet Medifast® Mixed Berry Cereal, crushed


  1. Cut up fruit into bite-sized pieces. Assemble onto skewers, alternating fruits.
  2. In a small blender, mix tofu, ¾ cup fresh/frozen strawberries and Medifast® Infuser. Set aside.
  3. Crush 1 package Medifast® Mixed Berry Cereal.
  4. To serve, dip fruit skewers into tofu dip and sprinkle with crushed cereal.


Serving size: 2 fruit skewers, ½ Cup dip, 2 tablespoons crushed cereal. | Equals: 1 Healthy Snack, ¼ Lean Protein, ¼ Medifast® Meal

Recipe: Chicken Nuggets & Kale Chips

YIELDS: 4 Servings | 1 Serving: 1/2 Lean and Green, 1 Healthy Fat, 1 Optional Snack, 1 Condiment


  • 1/2 lbs. Boneless, skinless chicken breast
  • 2 Eggs, beaten
  • 1 tsp. Dried parsley
  • 1/4 tsp. Salt
  • 1/4 tsp. Ground pepper.
  • 4 packets Medifast Multigrain or Rosemary Sea Salt Crackers, crushed
  • Cooking spray
  • 6 cups Kale, tough stems removed, leaves torn to pieces
  • 4 tsp. Olive oil
  • 1/2 tsp Salt


Chicken Nuggets:

  1. Preheat oven to 400° F.
  2. Cut the chicken into nugget-shaped pieces.
  3. Combine the eggs, parsley, salt, and pepper in a medium bowl, place crushed crackers on a large plate or other flat surface.
  4. Dip each nugget into egg mixture and then the crushed crackers.
  5. Place chicken nuggets onto a lightly greased baking sheet and bake for 20-25 minutes or until chicken is cooked through and internal temperature reaches 165° F.

Kale Chips:

  1. As the chicken nuggets bake, prepare the kale chips. Drizzle kale with oil and sprinkle with salt.
  2. Using your hands, massage the oil and salt onto the kale leaves to evenly coat.
  3. Spread the kale in a single layer on a rimmed baking sheet and bake at 400° F until leaves are crisp (8-10 minutes)

How To Love Yourself Through All Phases of Your Weight Loss Journey


There’s a common misconception that when somebody makes the decision to lose weight, it means that they don’t love themselves; however, wanting to get healthy and accepting the body you have today doesn’t have to be mutually exclusive. Below are some tips for loving yourself from the start of your weight loss journey, through reaching your goal and even into a maintenance phase!

Think about weight loss in the context of your overall personal health and well-being. Weight loss is more than just what your body looks like, how your clothes fit or what the scale reads – it is increased energy, more quality time with kids or grandkids and a positive relationship with food. When you set out on your weight loss goals, do so from a place of self-love: love yourself enough to invest in your health.

Understand that weight loss takes time and patience, so set realistic goals. Worry less about how fast the number on scale is decreasing and try treating every day as a new opportunity to improve. Focus on getting better each day, and view each morning as a fresh start. Set small, reachable goals and work toward them in the short-term, using them as stepping-stones to your larger goals.

Celebrate your successes, even the small ones! Did you successfully go five days without soda? Did you walk three times this week? Did you say no to the donuts that your colleague brought to work? These are BIG things during a weight loss journey. Celebrate these victories and compliment yourself. These seemingly little changes can yield significant results over time – realize that and encourage yourself to continue practicing healthy habits.

Don’t worry about the progress of others. Everyone’s journey is different – everyone progresses at different speeds, has different genetic factors and is in a different place with their weight loss. Don’t compare your chapter one to another person’s chapter 12. Focus on reaching your own milestones and establishing your own parameters for success – don’t worry about what other people define as ‘on track’ or ‘perfect.’

Stay positive during weight loss plateaus. Weight loss plateaus are very common, and it is easy to get frustrated during a stall. During this time, remember all the progress you have made up to this point, and let it give you the confidence and motivation to keep pushing.

At Medifast, we always tell our clients “Progress, Not Perfection.” It is important to understand that the process of losing weight takes time and consistency. Our personal consultants work one-on-one with clients to make sure they love themselves from the beginning of the journey, through reaching their goals and even into the maintenance phase! Medifast Weight Control Centers focus on healthy, sustainable weight loss methods – with no pills or starvation. It has helped thousands of people lose weight and keep it off, and more than 20,000 doctors have recommended the program since 1980.

Interested in starting a proven weight loss program with professional nutrition and weight loss counseling? Join the Medifast Movement! Learn more about our current offer HERE, or fill out the form below to have a consultant in the Minnesota or Wisconsin area contact you.

Recipe: One Bowl Blueberry Lemon Ricotta Bites

YIELDS: 4 Servings | 1 Serving: 1 Medifast Meal, 1 Lean, 1 Condiment


  • 4 Packets Medifast Blueberry Muffin Soft Bake
  • 3 1/3 Part-skim Ricotta Cheese
  • 2 Eggs
  • 2 tbsp Lemon Zest
  • 1/4 cup Sugar-free Maple Syrup
  • 2 tsp Vanilla Extract
  • Cooking Spray


  1. Preheat oven to 400°
  2. Combine all ingredients in medium sized bowl
  3. Divide batter evenly among 20-24 slots of two, standard sized, lightly greased muffin tins
  4. Bake for about 25-30 minutes, until they are lightly browned and a toothpick inserted into the center comes out clean

Recipe: Blondie Brownie

YIELDS: 2 Servings | 1 Serving: 1 Medifast Meal, Additional Protein, 1/4 Condiment


  • 1 Medifast Brownie
  • 1 Medifast Chocolate Chip Soft Bake
  • 1/4 cup 1% Cottage Cheese
  • 1 tbsp. Sugar Free Caramel Syrup


  1. Mix up your brownie according to directions, split between 2 small ramekins.
  2. Mix up your Soft Bake and set aside.
  3. Whip the cottage cheese with the syrup in a Magic Bullet to get the lumps out.
  4. Pour the cottage cheese mixture over the brownie, then top with drops of the Soft Bake.
  5. Microwave 1 minute (it will be underdone). Eat warm or freeze minutes then eat.

Could a fixed-length weight loss challenge be the key to your 2017 resolution success?



Many of us spend the beginning of the year strategizing and planning for how to be our best selves in the New Year. Whether that means finally losing those extra pounds or simply forming healthier eating habits, you’re not alone in your New Year’s Resolution!

When considering the many methods and programs out there, we’ve found it’s best to start with baby steps. Setting lofty goals and getting caught up in and overwhelmed by the big picture can cripple your best efforts and intentions. Once you overcome a few small feats, however, the larger goals suddenly seem more possible, and that can boost your morale.

As you think about what specific small steps to take, consider a fixed-length weight loss challenge to kick off the New Year! Many people are skeptical about whether short-term weight loss methods are truly the most effective, but in reality, there are plenty of reasons why a fixed-length weight loss challenge might be just what you need! Check out these reasons, just to name a few:

You can take it one day at a time. Rather than trying to figure out how you’re going to maintain a diet or weight loss regimen for the rest of your life, start with today. Maintain your plan today. And then tomorrow, wake up and maintain your plan tomorrow. Before you know it, you’ve already got a week under your belt—a belt which you might need to tighten a bit as your pants become looser! Look at you go!

You can see the light at the end of the tunnel. Unlike ambiguous plans with no clear end in sight, fixed-length weight loss programs give you an achievable goal to work toward and allow you to see the light at the end of the tunnel. It boosts morale and is great for motivation on those difficult days!

Competition (especially with yourself) is great motivation. Make it a game! How long can you go without giving up on your plan? Five weeks? Seven? Eight? The longer you make it, the greater results you’re going to see! And once your plan is underway, what’s one more day? Before you know it, you will have completed the whole challenge! Plus, if there are challenge prizes at steak, the motivation is even higher! Also consider rewarding yourself with a new clothing item or gift for yourself if you make it to the end of the challenge – a little incentive goes a long way!

The results are two-fold. Short-term weight loss challenges can help you with more than just losing that extra weight—they help build good habits! It takes 21 days to really develop a habit that sticks, so by the end of your fixed-length weight loss program, you will have developed those healthy habits without even noticing! It will be easier to maintain your ideal body weight, easier to live the healthy lifestyle you strive for and even easier to continue losing weight if you haven’t quite reached your big-picture goal.

Looking for the right plan, however, can be daunting. There are so many options out there, so it’s hard to know where to begin or what’s going to work for you, especially if you have tried long-term plans, programs and diets before that have proven ineffective. Why not give a fixed-length challenge a try? You can do anything for a few weeks. Check out one of our favorites—the Medifast 8-Week Challenge—and start your journey to a new, healthier you today!


Recipe: Herb Roasted Turkey Breast – Celebrating Christmas

YIELDS 2 Servings | 1 Serving: 1 Lean and Green Meal, 2 Condiments, 3 Vegetable, 1 Healthy Fat


  • 1 lb Boneless Turkey Breast, raw
  • 2 cups Celery, chopped
  • 2 tbsp Onion, diced
  • 1 tsp Poultry Seasoning
  • 1/2 tsp Ground Black Pepper
  • 1/2 cup Low-sodium Chicken Broth
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 2 tsp Canola Oil


  1. Preheat oven to 350°F.
  2. Place turkey in medium roasting pan.
  3. Sprinkle equal amounts of poultry seasoning, black pepper, onion powder, and garlic powder on the turkey.
  4. Place celery, onions, and sliced mushrooms around the turkey.
  5. Pour chicken broth and oil (or substitute) into roasting pan.
  6. Roast for 45-60 minutes, or until internal temperature of turkey reaches 170°F.
  7. If cooking turkey with skin on, remove skin prior to eating.
  8. Serve and enjoy with Medifast Garlic Mashed Potatoes or Sour Cream Chive Mashed Potatoes